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Re: Bill Starr's 5 x 5 program... Variation per Madcow2 (thanx) So here it is! K up n
Obviously any activity is going to bear on workload. Generally cardio is fine as long as it isn't rediculous or a major increase above what you can currently accomodate. To be honest, I really feel the best cardio work is done in some type of interval method, whether timed or distanced. If you look at endurance athletes they don't train to pound out a distance at a single intensity every day - the result of which is a relatively slow but consistent finisher. I'd really recommend not doing constant pace over a long distance or for a long time period. Do some reading on HIIT - high intensity interval training. Also keep in mind that high intensities like short maximal sprinting are taxing on the CNS and can also be anaerobic in nature. I wouldn't recommend a high volume of high intensity cardio on a daily basis. Just stuff to keep in mind and research as you put together a balanced program that fits your conditioning, needs, goals.
I'll leave it up to you. Maybe there's a machine variant at your gym - not as good but dips aren't an integral breaking point in the program. If you are doing any version of benches I'd keep in on the moderate side and not overtax the movement.
To be honest, it always amazes me when people want to swap out of this program after a month or two and are having great gains. My feeling is that if you can make linear progress you should hammer it as long as you can, it's not like anyone but a fairly experienced lifter is going to get excess gains from periodization and anyone not at that level may end up sacrificing gains just due to complexity. My feeling is that you hammer it as long as you can. When you plateau, you cut back a bit for a few weeks and then hammer at it again (just restart a bit lighter). Another alternative is a sort of psuedo-periodization where you cut the volume and lower the reps, still increasing the weight, and then jump back to the full version after a period of lower volume helps you recovery (it's periodization but you just aren't being ultra regimented or strict with it - tends to work pretty damn well for a lot of people). If you make consistent progress why change what is working - I certainly wouldn't.
siamesedream said:
Obviously any activity is going to bear on workload. Generally cardio is fine as long as it isn't rediculous or a major increase above what you can currently accomodate. To be honest, I really feel the best cardio work is done in some type of interval method, whether timed or distanced. If you look at endurance athletes they don't train to pound out a distance at a single intensity every day - the result of which is a relatively slow but consistent finisher. I'd really recommend not doing constant pace over a long distance or for a long time period. Do some reading on HIIT - high intensity interval training. Also keep in mind that high intensities like short maximal sprinting are taxing on the CNS and can also be anaerobic in nature. I wouldn't recommend a high volume of high intensity cardio on a daily basis. Just stuff to keep in mind and research as you put together a balanced program that fits your conditioning, needs, goals.
siamesedream said:
I'll leave it up to you. Maybe there's a machine variant at your gym - not as good but dips aren't an integral breaking point in the program. If you are doing any version of benches I'd keep in on the moderate side and not overtax the movement.
siamesedream said:
To be honest, it always amazes me when people want to swap out of this program after a month or two and are having great gains. My feeling is that if you can make linear progress you should hammer it as long as you can, it's not like anyone but a fairly experienced lifter is going to get excess gains from periodization and anyone not at that level may end up sacrificing gains just due to complexity. My feeling is that you hammer it as long as you can. When you plateau, you cut back a bit for a few weeks and then hammer at it again (just restart a bit lighter). Another alternative is a sort of psuedo-periodization where you cut the volume and lower the reps, still increasing the weight, and then jump back to the full version after a period of lower volume helps you recovery (it's periodization but you just aren't being ultra regimented or strict with it - tends to work pretty damn well for a lot of people). If you make consistent progress why change what is working - I certainly wouldn't.
Really, milk raises estrogen? Bring forth the peer-reviewed evidence! Wait, what's that? You have none? 
